Breathing right can help manage stress effectively. Photo: iStock/VioletaStoimenova

The Power of Breath

A well-known saying in yoga states, “When the breath wanders, the mind is unsteady.” This highlights the profound connection between breath and mental state. Effective breathing techniques can serve as a simple yet powerful tool in managing stress, especially for women experiencing common challenges like anxiety.

Dr. Akhila Vinod, a yoga expert based in Kochi, offers two accessible breathing exercises suitable for women of all ages.

1. Nadi Shodana Pranayama (Alternate Nostril Breathing)

This technique is revered for its calming effects and is often referred to as a form of natural medicine.

1. Begin by holding your right hand in nasika mudra, folding your index and middle fingers and using your right thumb to close your right nostril.
2. Inhale deeply through your left nostril.
3. Close your left nostril with your ring finger and exhale through the right nostril.
4. Repeat this cycle for three rounds.

Nadi Shodana Pranayama is highly valued in yoga practice. Photo: Manorama

2. Focusing on Belly Breathing

This exercise aims to promote deeper, more balanced breathing, which is beneficial during stressful moments.

1. Place your right hand on your chest and your left hand on your belly.
2. Spend a minute observing how you breathe; determine if you are primarily breathing through your chest or your stomach.
3. If you notice you’re predominantly using your chest, consciously focus on bringing your belly into the breathing process.
4. Try to sustain this belly breathing to help cultivate emotional balance and reduce stress levels.